You don’t always need a barbell to perform a high-intensity workout. Crossfit sets with your own weights can be the toughest test of performance, especially if you haven’t paid proper attention to endurance and gymnastics. Alternate between the following workouts, do them at home and outdoors.
10 workout with your own weight
In CrossFit, there are many variations of tasks without weights. Here are some of them:
Run for time:
- Run 1 mile / Run 1.6 km
- 100 PU / pull-ups
- 200 Push-ups
- 300 AS / Air squats
- Run 1 mile / Run 1.6 km
EMOM 30 minutes:
(EMOM = every minute on the minute)
- 5 PU / Pull-ups.
- 10 Push-ups / push-ups from the floor
- 15 AS / Air squats
Result: the number of movements in the allotted time. Unlike Cindy’s AMRAP, in Chelsea, 1 round is performed at the beginning of each minute and so on for thirty minutes. Both tasks combine the same exercises: pull-ups, push-ups, and squats. If you can’t finish all the reps by the end of the minute, switch to Cindy and do as many rounds as you can in 30 minutes.
Do 21-15-9 for time:
- HSPU / Handstand push-ups.
- RD / Push-ups on the rings
- Push-ups / Push-ups off the floor.
JT is another WOD (workout of the day) dedicated to war hero Petty Officer 1st Class Jeff Taylor (June 2005). The challenging combination of exercises will seriously stress the upper body. If you want a true test of gymnastic strength, do all movements rigorously.
The fifth challenge of the 2014 CrossFit Regionals
Do 10 laps for time:
- 1 Legless RC / Climb the rope without the help of your legs
- 60 m Sprint
The complex consists of just one exercise – a legless rope climb – and requires a “smart” strategy to not burn out before completing all ten rounds. The 60-meter sprint is more about resting.
AMRAP 20 minutes:
(AMRAP = as many reps/rounds as possible)
- 5 HSPU / Handstand push-ups.
- 10 Pistol / One leg squats
- 15 PU / pull-ups on the bar
The Mary is an improved version of the Cindy. A maximum number of repetitions are required in twenty minutes. For those who want to scale this assignment, do push-ups in a handstand with your feet placed on the box, pistols done while holding the rings, and pull-ups on a low bar.
Do 3 laps for time:
- 75 AS / Squats.
- 25 Ring HSPU / push-ups in the ring rack (upside down)
- 25 L- PU / pull-ups with corner
Garrett is the heroic WOD in honor of Marine Captain Garrett T. “Tubes” Lawton (killed August 4, 2008). Ringstand push-ups were a challenge at the 2010 CrossFit Games, but today they shouldn’t be a problem for any high-performing athlete. If you want to scale, just do push-ups on the rings with your feet on the floor.
Tabata and something else
Complete 32 intervals (20 seconds work – 10 seconds rest):
- Tabata pull-ups
- push-ups (Tabata)
- sit-ups (Tabata)
- squat (Tabata)
Tabata and something else is a workout that anyone can do. Twenty seconds work, ten seconds rest: eight rounds for each exercise. If you don’t already know how to do pull-ups and push-ups, do low ring or bar pull-ups and box or kneeling push-ups instead.
- 100-75-50-25 AS / Squats
- 5-10-15-20 RMU / Power ups on rings
Scoring: time required to complete all reps. The workout is named after Jason Dale Lewis, who died July 6, 2007, while fighting in Baghdad, Iraq, and was awarded the Medal of Honor. The complex begins with 100 squats and 5 exits. Following a pattern of -25 squats and +5 outs, the workout ends with 25 and 20 reps. If you don’t know how to do power exits on the rings – perform on the bar or scale.
Do for time:
- 1000…-100 m Row / Rowing
- 100…-10 DU / Double jump rope
This workout is designed to practice patience as well as doubles against fatigue. Start with rowing for 1,000 meters and 100 doubles. Then proceed to 900 meters and 90 doubles. Follow this pattern until you reach the last 100 meters and 10 doubles. This will add up to a 5.5-meter rowing distance and 550 double jumps.
TAG 2015 Qualifier
Perform within 20 minutes:
- 100 Burpees
- Max distance rowing
Score: total number of meters on the rowing machine.